2013-09-05

29 faithful ventured out into the gloom wondering what could be in store this fine morn. Cheesy promised we would get to know our #Brickpile location better. Using colored Glow Sticks to mark pain stations the pax ventured around and around the school. My Group completed all but two stations… did not get a check on what others were able to accomplish…#somethingdifferent

Conditions: 72 and muggy

The Thang:

Warm up run to other side of parking lot

20 SSH

Continue warm up run around to Hollywood squares to see Pain Station Locations

Plank till all Pax arrive.

Continue to back of school to find final 3 Pain Stations

Break up into groups of 6

Goal: Go to each “color” Glow Stick location complete one assigned/printed work out/station then mosey to next color and pick another station…continue to switch colors…do as many as possible in the time left.

Yellow Glow Sticks (Side Parking Lot)

Station #1: 4-count

20 Flutters

20 Hello Dolly

20 Rosalitas

Station #2:

10 Burpees

20 sec. rest

10 Burpees

20 sec. rest

10 Burpees

20 sec. rest

Station #3:

25 yard Bear Crawl

Sprint back to start

25 yard Crab Walk

Sprint back to start

25 yard Lunge Walk

Green Glow Sticks ( Hollywood Squares)

Station #1: Sprint to Hollywood Squares

20 Single Count Dips

20 Step-Up Each Leg Alternate

20 Single Count Dips

Station #2: Up and over two Hollywood Squares through the Zipper back to starting pole (3X)

Station #3: Partner UP

25 Iron Crosses

Switch

20 Decline Merkins on Partners back

Switch

Blue Glow Sticks (Back Parking Lot)

Station #1: Run to Wall behind you

People’s Chair count slowly to 45

20 4-count Jungle Boy Squats

People’s Chair to 45

Station #2: Find Bricks

20 Alternating Raises 4-count

20 Squats with Bricks

20 more Alternating Raises (**crowd pleaser**)

Station #3: Find Blocks DO NOT PUT BLOCKS DOWN

10 4-count Curls

10 4-count bent over rows

10 4-count Curls

Announcements

 Mud Run is coming up on 10/12. Sway is running the wait list and you may get lucky so please let him know if you are interested. flynnbowiejr@gmail.com

 Governor’s Cup is 11/9. Commit now and workout at Amble to get ready. We will release the discount code soon. Pre-Blast by Fountainhead is coming soon and a training plan is being developed as YHC types. So far, commits are:

1. Chaser

2. SubPrime

3. Fountain Head

4. Bubbles

5. Snuggles

6. Drive-by

7. Kitty

8. 8-Mile

9. Yellow Cake

10. Detour

11. Kim Jung

12. Slumdog

13. Fannie

14. Obamacare

The Ryan Rawl Freedom Run is this Saturday starting out of Crayton Middle School at 8:30. Registration information is at http://rawlfreedomrun.com/. From the race web site:

The Ryan Rawl Freedom Run honors and memorializes the life of Ryan Davis Rawl, who was killed in action in Afghanistan by a suicide bomber in 2012. Ryan was a Christian, a father of two, a daughter, now age 5, and a son now age 3, a Richland County Sheriff’s Deputy, School Resource Officer at Crayton Middle School, and South Carolina National Guardsman…

 3rdF efforts are under way. TB is taking the lead. Please let him know if you are interested in helping or getting involved. Contact him at joereynolds@seacoinc.com

 3rdF part II – McLovin (Jason Lockhart) announced a prayer group that meets on Fridays at St. Johns Episcopal Church on Wheat Street beginning tomorrow (9/6) and throughout the fall. Any and all are welcome to this series led by Brad Bird. Lunch is provided (typically by Groucho’s) and the group meets from noon-12:45. While not an official F3 group this is another opportunity to share fellowship AND faith for anyone interested.

Details

Workout Date - 09/05/2013

Workout Q - Cheesy

PAX - Staccato, FreeBird, Lizard Man, Noodle, Hustler, Two Buck, Checker, Logo, Dean Wermer, Robber, Woody, Cutler, Rivet, Boris, Dr. Phil, Flea, Heist, El Guapo, Stretch, JB, Mel, Roscoe, Dusty, Double Rub, Cheesy, Touch&Go, Small Mouth, Pablo, Bed Bugs

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